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bench

  • 04-02-2008 9:06am
    #1
    BlueIsland
    Registered Users, Registered Users 2 Posts: 487 ✭✭


    at last i have access to bench press. so i am aiming to start benching and squating today. i was using dumbells to chest press 24kg in each hand so what should I be aiming for on bench would people think. also the trainer of team (g.a.a) was encouraging doing three sets of a comfortable 15 reps. i am under the impression i should lift heavier for less reps, break the muscle and this makes it buold back up----right or wrong?


Comments

  • #2
    aye
    Closed Accounts Posts: 991 ✭✭✭aye


    BlueIsland wrote: »
    at last i have access to bench press. so i am aiming to start benching and squating today. i was using dumbells to chest press 24kg in each hand so what should I be aiming for on bench would people think. also the trainer of team (g.a.a) was encouraging doing three sets of a comfortable 15 reps. i am under the impression i should lift heavier for less reps, break the muscle and this makes it buold back up----right or wrong?

    i'd say you could manage 60kg farily handy.
    20kg plates on either side of the bar, presuming the bar is 20kg.

    start at 50kg to see how it feels.

    as regards the reps, the trainer is probably more looking at you getting your muscular endurance up than your bulk. in that regards, 15 reps would assist in this.
    if you personally want to bulk up, you could do both.
    start with 15 reps, up the weight 12reps, up the weights 10 reps, etc.


  • #3
    BlueIsland
    Registered Users, Registered Users 2 Posts: 487 ✭✭BlueIsland


    yeh he mentioned muscular endurance. so say 3 reps of 12 at 60 kg. is more reps on all exercises good for muscular endurance???(squats etc)


  • #4
    aye
    Closed Accounts Posts: 991 ✭✭✭aye


    BlueIsland wrote: »
    yeh he mentioned muscular endurance. so say 3 reps of 12 at 60 kg. is more reps on all exercises good for muscular endurance???(squats etc)

    yep, pretty much.

    just be careful the weights isnt too light. dont just stop at 15 reps cos thats the number, you should struggling to get the last two reps out at least.

    if you go to a weight stact thinking i'll do ten of these, you will do ten.
    go these thinking i'll keep going til i cant get one more (with good form). you might get more out.


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